Sat: Seven Deadly Sins

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

Coach’s choice

Metcon

Seven Deadly Sins (Time)

For Time

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts (185/135 lbs)

100 Double-Unders

30 Box Jumps (24/20 in)

20 Burpees

10 Cleans (185/135 lbs)
Pair up or get in small groups of 3 or 4 and share equipment.

Mobility

Foam roll the low back, hammies, and glutes

Smash the scap and foam roll the lats

Hold the Couch Stretch, Straddle, and Pigeon.

Metcon

Endurance Needs (Time)

Run 4 miles

or

Row 4k with a damper setting 2 notches higher than typical setting

Explosive Needs (Time)

3 sets 8 reps kneeling box jumps to challenging height of athletes desire.

Rest 3 minutes between sets.

3 sets 5 reps each leg single leg box jump to challenging height of athletes desire.

Rest 2 minute between sets.

3 sets 5 reps db/weighted box jumps with challenging weight of athletes desire.

Rest 1 minute between sets

Complete one movement before moving to the next. Repeat exactly as performed the week prior, but add weight, increase box height and/or be more aware of body awareness…aka kinesthetic